Warm up
3 rds
20 walking hamstring
20 walking hip flexor
20 half kneeling Cossack squat
5 pull ups
Strength
3 separate rounds
90 seconds
Max cals on rower
Workout
Amrap 16
15 Wallball
15 Pull up
15 Calories on rower
Warm up
3 rds
20 walking hamstring
20 walking hip flexor
20 half kneeling Cossack squat
5 pull ups
Strength
3 separate rounds
90 seconds
Max cals on rower
Workout
Amrap 16
15 Wallball
15 Pull up
15 Calories on rower